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Saturday, June 2, 2012

Starting Monday

Okay...As things with the house wind down to a steady pace of projects, unpacking, and setting up (instead of the frenzied, insane, all consuming pace that it has been over the past couple of months), I have turned back to looking at the other areas of my life that need to move forward in their transformation.

So I have stocked my fridge and cupboard with correct food, and have been working on preparing mentally and physically for the shift I need to make in continuing to work on my health.  I have lost another few pounds over the past couple of months even though I have not had much focus on good eating habits.  I think the physical labor of the house helped a great deal. going back to prepping for a new start of the weigh loss and physical health focus starting  Monday.  So I have been doing reading and research for inspiration (I already am solid on the life style choices I need to make, I just stretch time by finding more inspiration to make the changes I need to make.) 

So I have been reading the emails from Blobmosis through his 28 day 10% total body weight loss, enjoyed reading the weight loss journal of musicpisces

I have also been re watching some favorite documentaries:

--Fat, Sick & Nearly Dead
--Food, Inc.
--Forks Over Knives
--Fat Head

I am revitalizing the list of basic guidelines that I posted on here on 8/9/2011: 

With a couple of revisions--I am going to go zero wheat (not gluten free necessarily). I have just been trying to observe my body's reactions to certain foods, and I have had this problem on and off for a while, where I will suddenly be exhausted and have to lie down for like 15 minutes.  So I have been trying to be aware of what precedes these times--is it only after I have had a short night of sleep?  Is it a certain food, or a certain activity?  I have noticed that it is usually about 15-30 minutes after I eat a meal that is heavy on wheat--Like a bowl of shredded wheat for breakfast, or a plate of whole whet pasta for dinner.  So I want to try a month of wheat free eating and see if I have any more issues with the sudden, short lived exhaustion times. 

As planned, and what I have been slowly transitioning to in general is a drastic reduction in processed foods.  I am hoping to get more of the dyed foods away from the kids as time goes on--like the sweet cereals and such which are so brightly colored with artificial dyes.  I am cutting processed foods, like ready to eat cereal, out of my diet.  I am hoping to eventually move that over tot he kids eating habits too.

So these are my goals (rules) to live by for a healthier, better life (assumes 4 meals/day B, L, D, S=28m/w):
-Eat 2000 calories a day or less
-Drink at least 100oz of water every day
-Eat 120 grams of carbohydrate or less per day (as per diabetes educator rec), at least 1/4 of which are from fresh veggies
-Eat 35 grams of fiber or more a day
-Eat 120 grams of protein or more per day (at least 1/4 from vegetable protein)
-Eat 80 grams of fat or more per day (at least 10g from saturated medium chain veg fat (yes saturated, yes from plants))
-Eat at least 3 grams of Spirulina per day (max 20 grams)
-Eat at least 2 servings of Leafy Greens per day (can be in a smoothie)
-Eat Legumes at least 5 meals a week
-Eat Fish at least 3 meals a week
-Eat Oatmeal at least 5 meals a week
-Eat Eggs at least 3 meals a week
-Reduce refined sugar intake to less than 30 grams/day (incl. table sugar, candy, and sugars IN foods)
-Reduce ALL commercially processed foods to no more than 2 meals a week (incl. RTE cereal, box food, sausage and other processed meats, etc...)
-Walk at least 1.5 mile per day at least 5 days per week
-Add in Strength or tension training for muscles 3 times a week
-Meditate and/or pray for 20 or more minutes a day (can be broken down into 5 min segments)
-6 "Free Pass" days a year where anything, any food, any calories, anything goes...

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